October 2, 2019|Paradise Bakery, Regency | AO – Paradise Island | 54°

PAX:  Bubbles, FDIC, Blue Chip, Slow Pitch, Crocs, Khakis (R), TC, Vandalay, Safe Ride, Splinter, John Claude, Clorox, Arm Bar, Tuna Fish, Paylay, The Curse

Q: Blue Suede

Welcomed 17 PAX to Paradise Island. Explained the mission of F3 and reminded PAX that Blue Suede is not a professional so they need to be safe and modify exercises as needed.

Warm-A-Rama

PAX moseyed to the parking lot for warm-a-rama

• SSH

• String Rippers

• Tater Taps

• High Knees

PAX moseyed around the cove for a beatdown, stopping along the way to perform moves:

Stop 1 – Bolt 45

Stop 2 – Batwing

Stop 3 – Steinl

Stop 4 – Butkus step ups

Stop 5— Howling Monkeys

6MOM:

• American Hammers

Circle of Trust:

• Beat down was concluded by announcements, prayer requests, and praying before Q source discussion.

F3Omaha - 1644 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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